AMRAP in 15 minutes:
– 40 double unders
– 20 weighted reverse lunges
– 10 reverse burpees
WOD
Warm Up
– 3-5 minutes of cardio
+
3 sets:
– 5/side single leg RDLs
– 5/side single leg glute bridges
– 5 lemon squeezes
A) 3 sets, 3 minute AMRAP:
– 50m out and back shuttle run
– 12 Russian KB swings
– 12 Russian twists
R1M, pick up where you left off with each new set.
B) 5 sets:
– 20 sec plank
– 20 sec side plank L
– 20 sec side plank R
*try and go straight through without breaks!
3 rounds for time of:
– 200m run
– 15 burpees
– 15 thrusters
+
R5M
+
2 rounds for time of:
– 75 double unders
– 50 sit-ups
– 25 deadlifts
+
R5M
+
4 rounds for time of:
– 50m suitcase carry (25m/side)
– 8 pull-ups or 8/side bent over rows
– 12 alternating goblet hold reverse lunge
“Cindu”
20 minute AMRAP:
– 5 pull-ups
– 10 push-ups
– 15 air squats
– 30 double unders (sub 60 singles or 30 lateral hops
*sub pull-ups with 10 bent over odd object rows.
Every 5 minutes x 6 sets:
– 400m run
– 16 walking lunges
– 12 backpack push press
*For backpack push press, from one shoulder overhead to the other shoulder is one rep so 6/side. It can also be performed with a sandbag. If you only have a DB/KB just complete 6/side single arm push press.
*Scale this up by wearing backpack, sandbag or weight vest for entirety of work out (except push presses).
Deck of cards:
Spades – goblet/front squat
Clubs – burpees
Hearts – sit-ups
Diamonds – alternating DB snatch
Jokers – 400m run
Put cards face down. Flip over cards and do the assigned rep number for the corresponding suit. For example, a 10 of clubs is 10 burpees. Jacks = 11 reps, Queens = 12 reps, and Kings = 13 reps.
Don’t have a physical deck? Download on app…
1 round
– 1 mile run
– 50 burpees (yes, it will suck a little less this time)
+
2 rounds:
– 800m run
– 35 jumping squats
+
3 rounds:
– 600m run
– 20 alternating single sided V-ups
A) 3-4 sets:
– 20 alternating DB gorilla rows (substitute two objects you can hold onto)
– 20 heal elevated (2-3” goblet squats)
B) 15 min AMRAP:
– 200m run, hill run up and down, 60 sec other cardio equipment
– 12 wallballs
– 10 KB swings, double KB snatch from hang, or heavy object ground to overhead
– 8/side push press (KB, DB, or get creative)
No equipment version: sub wallballs with skater jumps.